Daily Session 5/10/13

Stretch and Warmup

10-15 minutes

Dynamic Warmup: Perform for 2 rounds

Knee Machine with 1-Dumbbell x 15 each way

Pickup and Reach/Punch/Press x 5 each

Single-Arm Reverse Fly x 5 each

Timer (3 or 4 groups) @ :30-Perform for 4 rounds

1) Band Squat Jump with Row

1a) Pushups x 4, 8, 12, 16

2) Burpees

2a) Skater Jumps x 4, 8, 12, 16 each leg

3) Sandbag Situp

3a) Sandbag Slam x 4, 8, 12, 16

4) Medicine Ball Chest Pass

4)  Medincine Ball Hip Lift x 4, 8, 12, 16

Workout-The timing of B,C,D are based on the Shuttle Run Group

A) Shuttle Run

x 2 laps w/ : 10 rest

x 4 laps w/ : 20 rest

x 6 laps w/ : 30 rest

B) Dolly Tucks, Pikes, V’s

C) Dumbbell Bicep Curl and Overhead Press

D) Up Up Down Down-Right Only, Left Only, Diamond Pushups

Cooldown and Stretch

10-15 minutes

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